The CrossFit Warm-up (No Measure)

Strength (not for time)

A1: Ring Dips (6-6-6-6)

A2: Bridge Position (Acc. 30s after ea. Set of Dips )

Just like crab walk, elevated hips to parallel above the ground. Use hands and feet to support.

Metcon

This WOD is 2 parts: One is geared toward short rowing conditioning while the other is GOAT practice. Where do you struggle on pull-ups? Kipping? Chest to Bar? Maybe Bar Muscle-Ups? Today is the chance to practice low volume but under fatigue. You will hit your GOAT practice during your rest periods of the row.

Metcon (4 Rounds for time)

For Individual Times:

3x 750m Row

-Rest 1:1

Pull-ups (3xME UB Sets)

Shooting for best average across the board.

Chest-To-Bar Pull-ups (3x ME Sets )

Shooting for best average across the board.

Bar Muscle-ups (3xME )

Shooting for best average across the board.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Hip Capsule Lunge w/ Band (Reverse Banded Lunge) x 60-90s ea. Leg

Banded Forearm Distraction x 30-60s ea. Arm

CrossOver Recovery Series

Extra Gains

With shoulders supported on a bench, extend one leg out from the body (making it parallel to the ground) while the other supports the hips in a 90 degree angle at the knee. Maintain a flat foot and engaged glute muscle.